BLACK RICE

Cooking black rice is like cooking other types of rice. Here's a basic method:

Rinse the black rice in cold water.

Combine 1 cup of black rice with 2 cups of water in a saucepan.

Bring to a boil, then reduce heat to low, cover, and simmer for about 30-35 minutes or until the rice is tender and the water is absorbed.

Let it rest for a few minutes before fluffing it with a fork.

Yes, black rice is naturally gluten-free and safe for individuals with gluten intolerance or celiac disease. It is an excellent alternative to gluten-containing grains like wheat, barley, and rye.

Yes, pregnant women can consume black rice as part of a balanced diet. Black rice is a nutritious whole grain that provides essential nutrients and antioxidants that can be beneficial during pregnancy. However, like any food, it should be consumed in moderation as part of a varied and well-balanced diet. Pregnant women should always consult their healthcare provider or a registered dietitian to ensure their dietary choices align with their specific health needs and any existing conditions.

Black Rice benefits include

a) Nutrient-dense grain

Black rice is considered a rich source of nutrients. It's one serving contains more iron and protein than a similar serving of white rice. Black rice also houses many other essential nutritional components that are necessary for the normal functioning of the body, including vitamins such as B1 (thiamine), B2 (riboflavin) and B9 (folic acid), and dietary minerals such as iron, calcium, zinc, manganese, and phosphorus.

 b) Rich in antioxidants, including purpleanthocyanins

Wonder where black rice got its colour from? That and other similar-coloured plants like blueberries, black grapes and purple cabbage owe their attractive purple-black colour to anthocyanin, a type of antioxidant. Antioxidants protect our body cells from free radical damage and oxidative stress, the root of several inflammatory conditions including heart disease and diabetes. Black rice is shown to have the highest level of antioxidants among all the varieties of rice.

 c) Heart-friendly

Rich in antioxidants and complex carbohydrates, Black rice can help to reduce atherosclerotic plaque formation – which can clog arteries, thereby reducing the risk of cardiovascular disease. Black rice may also help maintain healthy cholesterol levels as it helps to reduce LDL or ‘bad’ cholesterol and triglyceride levels.  

 d) Aids in weight loss

Compared to white rice, Black rice has a low glycemic index and is packed with complex carbohydrates and proteins which keep you feeling full longer. Also, the naturally rich antioxidant content helps to maintain healthy blood lipid levels, thereby reducing belly fat and aiding healthy weight management efforts.

e) Diabetes-friendly

Rice is typically off the diet charts for people suffering from diabetes. So, can diabetics eat black rice? Compared to white rice, long-grained black rice has less starch and a lower glycemic index. This helps regulate blood sugar levels and prevent insulin levels from spiking, making them a healthier alternative to white rice.

f) Eye, skin, and hair health

Like carrots and spinach, black rice contains high amounts of carotenoids that are good for the health of the eye, protecting them against age-related degeneration. Antioxidants in black rice may be able to nourish and repair skin and tissues, helping to prevent premature skin ageing. In short, the naturally high vitamin, mineral and antioxidant content of black rice makes them a healthy dietary addition for great skin, hair and eye health.

Black rice is a superfood and one of the most nutritious. Approx 100 g of black rice contains.

Calories-  356 kcal

Protein- 8.89 g

Fat-  3.33 g

Carbohydrates-  75.56 g

Iron- 2.4 g

Dietary fibre- 4.9 g

Black rice contains anthocyanins and fiber, which may help regulate blood sugar levels by slowing down digestion and absorption of carbohydrates, potentially beneficial for managing blood sugar.

Because of its antioxidant and anti-inflammatory properties, black rice also protects liver and kidney health.

Yes! Black rice has been known for its many beneficial effects on our bodies because it contains several chemical compounds that act as anti-inflammatory agents.